Dumbbell Wood Chop

Muscles worked

Setup

1. Stand with feet slightly wider than shoulder-width apart, holding a single dumbbell with both hands.
2. Rotate your torso and pivot your feet to bring the dumbbell down toward the outside of your right knee.
3. Sink into a partial squat, keeping your back flat and the weight centered over your mid-foot.

How to do it

1. Exhale as you explosively rotate your torso and swing the dumbbell diagonally across your body, ending with the weight above your left shoulder.
2. Pivot your right foot inward and extend your hips and knees to drive the power from your legs through your core.
3. Inhale as you slowly control the weight back down to the starting position outside your right knee.
4. Complete all reps on one side before switching to the other side.

Form checklist

• Pivot the trailing foot to ensure your hips and shoulders rotate together and protect the knee.
• Keep your arms long with only a slight bend in the elbows; do not use your biceps to lift.
• Maintain a braced core and flat back throughout the entire range of motion.
• Follow the dumbbell with your gaze to encourage full thoracic rotation.

Pro tips

• Focus on the 'brakes'—the eccentric phase is just as important for core stability as the explosive upward phase.
• Initiate the movement by driving through the floor with your legs rather than pulling with your arms.

Make it harder

• Increase the tempo of the upward 'chop' to develop greater rotational power.
• Perform the movement from a half-kneeling position to remove lower body assistance and isolate the core.

Frequently asked

What muscles does the dumbbell wood chop work?

The dumbbell wood chop primarily targets the abs, deltoids, glutes, obliques, and quadriceps, and also works the erector spinae, lats, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell wood chop?

The dumbbell wood chop uses dumbbell.

Is the dumbbell wood chop good for beginners?

The dumbbell wood chop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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